26/05/2026
21.2km long run data drop 📊🏃♀️
Wearing the Sibionics GS3 Continuous Glucose Monitor () throughout this session gave a really practical look at how fuelling, exercise intensity, and physiology interact in real time - even without diabetes.
Pre-run fuel: ~25g carbs (creatine gummies + lollies)
During run: ~30–40g carbs/hr (lollies or gel every ~25 mins)
Post-run recovery: high protein porridge with milk, raspberries, high-protein yoghurt, nuts + seeds
What stood out 👇
As expected, higher GI carbs contributed to an early rise in glucose, followed by smaller and larger peaks aligned with gel intake and a lift in pace in the second half. Increased intensity likely amplified this response via hepatic glucose output, where the liver releases stored glycogen into the bloodstream under the influence of stress hormones like adrenaline to rapidly fuel working muscles.
Another interesting pattern was a dip in glucose in the post-exercise period, which may reflect a combination of earlier high-GI intake, insulin response, and continued elevated muscle glucose uptake after finishing exercise. This is also consistent with post-exercise hypoglycaemia, where insulin sensitivity remains increased after activity and muscles continue to draw glucose from the bloodstream to restore glycogen stores.
Overall, it highlights how closely fuelling strategy and exercise intensity interact to shape glucose patterns in endurance performance.
Important note: this is self-experimentation for learning purposes. It’s not necessary or appropriate for everyone, and individual fuelling needs will vary based on training load, goals, and health status.
